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Sautéed Kale with Garlic, Shallots, and Capers

Peer reviewed by UK recipe editorsAuthored by UK recipe editorsOriginally published 16 Jan 2026

Meets Patient’s editorial guidelines

This vibrant sautéed kale with garlic, shallots and capers is a sophisticated way to enjoy seasonal greens. By briefly blanching the kale before pan-frying, you ensure a tender texture while retaining its deep, earthy flavour and bright colour. The addition of briny capers and softened shallots provides a savoury depth that perfectly balances the bitterness of the leaves, creating a side dish that feels both indulgent and remarkably fresh.

As a heart-healthy choice, this recipe is packed with nutrients and uses heart-friendly olive oil as its primary fat source. It is an excellent accompaniment to grilled fish or roasted chicken, but it also works beautifully as a topping for sourdough toast or stirred through cooked grains. Whether you are looking for a quick weeknight side or a nutritious addition to a Sunday roast, these greens are a versatile staple.

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Ingredients for Sautéed Kale with Garlic, Shallots, and Capers

  • 60ml olive oil

  • 120ml finely chopped shallots (about 2 large)

  • 4 garlic cloves, minced

  • 2 tablespoons drained capers, chopped

  • Coarse kosher salt

How to make Sautéed Kale with Garlic, Shallots, and Capers

Bring extra-large pot of salted water to boil. Add kale and cook until almost tender, about 8 minutes. Drain. Rinse kale under cold running water. Drain again. Coarsely chop kale. DO AHEAD: Can be made 6 hours ahead. Cover and chill.

Heat oil in large pot (preferably nonstick) over medium heat. Add shallots and sauté until tender but not brown, about 3 minutes. Add garlic and capers; stir 1 minute. Stir in kale and sauté until tender and heated through, about 7 minutes. Season to taste with coarse salt and pepper. Transfer kale to large bowl and serve.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.

Article history

The information on this page is peer reviewed by qualified clinicians.

  • 16 Jan 2026 | Originally published

    Authored by:

    UK recipe editors

    Peer reviewed by

    UK recipe editors
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